Inarius/Metroba/Orby Workout Log

orbitron3000 said:
thanks for the info about relora.

for these mat ab exercises, i really didn't know what else to call them. but i'm talkin crunches, situps, grinders, throwdowns, 6 inches, supines, supermans, and stuff like that. i just usually did these on a mat.
Click to expand...

werd all good exercises mah man
 
Proposed arm day for Tyler:

French curls 8-12 reps/3-4 sets (alternate seated and standing)
Highest incline alternating/supinating db curls (same reps/sets as above)
Skullcrushers (alternate ez bar and dbs) (same reps/sets)
Ez bar or bb curls (same reps/sets)
EZ bar or flat bar pushdowns (same reps/sets)
Cable curls or bentover concentration curls

Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ;)....lets get those arms to grow G!
 
metroba said:
Proposed arm day for Tyler:

French curls 8-12 reps/3-4 sets (alternate seated and standing)
Highest incline alternating/supinating db curls (same reps/sets as above)
Skullcrushers (alternate ez bar and dbs) (same reps/sets)
Ez bar or bb curls (same reps/sets)
EZ bar or flat bar pushdowns (same reps/sets)
Cable curls or bentover concentration curls

Next arm workout would be very similar but the focus would be on forearms instead of bi's. Bi's would still be hit but for instance - youd do seated or standing hammer curls in place of incline db curls. We can discuss more on it ;)....lets get those arms to grow G!
Click to expand...

really kinda diggin this workout. looks as if it'll absolutely destroy your arms :smileeek: one question though -- what's the difference between french curls and skullcrushers? i've looked on g00gle and most places say that they're interchangeable with each other.
 
French curls - (at least this is what Ive always called em)
Invalid Link Removed
 
Ill try and remember to call em Overhead ext. from now on. French curls appear to be something besides what I learned them to be.
 
metroba said:
French curls - (at least this is what Ive always called em)
Invalid Link Removed
Click to expand...

Those aren't French Curls

French Curls are the same Skull Crushers.

Invalid Link Removed
 
Chest, back, shoulders, abs.... what more could you ask for?

BB Bench
135 x 15
165 x 5
155 x 8
165 x 8

BB Bent over rows
95 x 15
115 x 15
135 x 12
135 x 10

rev pec deck
3 sets 12-15 reps

incline db presses
45 x 15
55 x 10
60 x 8
60 x 8

Flat DB Flies
30 x 15
35 x 8
35 x 8

Situps
50
25
25
 
chest/back/core


BB Bench
135 x 15
165 x 5
155 x 14
165 x 8

BB Bent over rows
95 x 15
115 x 12
135 x 10
135 x 10

rev pec deck
3 sets 12-15 reps

incline db presses
40 x 15
50 x 10
55 x 10
60 x 7

Flat DB Flies
20 x 10
25 x 10
25 x 10

Situps
50
25
25

gettin out of the sheiko mindset is a little strange, but i am definitely feelin sore the day after.
 
Nice workout guys! Almost Tlyer...almost ;)
 
Off to hit legs/arms! :dance:
 
Decided to make today my last day with AS. Took 1 scoop with 1 cap RPM 45 mins pre w/o. 30 mins later took 6 caps Hemo, which Im runnin out of :(. Will dosing Cre 02 in place from here on out. Had a great workout! Did legs/arms/abs.

Intra w/o:
2 scoops xtend, 6g BA (tingles were intense!!)
I also did this session fasted.

The w/o:
Step ups on a flat bench with ez bar on back - (each leg) 50x8, 70x8, switched up to straight bar 90x8, will do dbs next time
BB hack squats - still workin on getting form down and mind/muscle connection 135x8, 135x8, 135x7 Could really feel the burn in quads!
Lying ez bar close grip press - 40x8, 60x8, 80x8, 90x8,100x8 will adjust weights next time
superset w/ Standing alt/sup db curls - 30x8, 55x7, 50x9, 45x9 will be switching back to pyramid sets next time. I am also no longer doing rest/pause. At least Im taking a break on this. My cns needs the rest.
Seated overhead ext. (not french curls ;)) - 50x10, 55x8, 60x12 (wasnt paying attention), 65x6 - dropped weight on this to focus more on mind/muscle connection and do slow repetitions
superset w/ hanging leg/hip raises - 14, 12, 12, 10
Ez bar preacher curls - 60x8, 70x8, 80x8 - wrist is still healing
superset w/Medium decline db situps - 80x10, 90x10, 100x10
Ez bar pushdowns - 8x8, 7x8 didnt realize it was on 7 some ******* moved it and immediately switched to the 9th notch and did 8, 10x8, 11x8, 12x8 will adjust weights next time
superset w/ bentover db concentration curls - 20x8, 30x8, 35x8, 40x8

Man was I spent! Taking some slin and carbin up!!
 
nice man. you were right about switchin up the rep scheme. I have doms like crazy right now.
 
Glad you liked it man! Give it more time and you will see some nasty results man!

Youre still on Hemo right? You take your BA today?
 
metroba said:
Glad you liked it man! Give it more time and you will see some nasty results man!

Youre still on Hemo right? You take your BA today?
Click to expand...
yeah im still on hemo. I cant stand the BA tingles if im not doing something so Ill be taking 2 tabs with dinner and hoping that the food absorbs the tingles.
Im buying me some uni-liver tonight too. Looks like great stuff.
 
Why the uni-liver? Bro if you are getting tingles then just split it up and take 1 tab at a time. 1 tab with breakfast, 1 with lunch, your hemo has ba in it so your good pre w/o, then take 1 cap with post w/o meal. I know you gotta pay attention to it a lot but believe me man! It is worth it!
 
metroba said:
Why the uni-liver? Bro if you are getting tingles then just split it up and take 1 tab at a time. 1 tab with breakfast, 1 with lunch, your hemo has ba in it so your good pre w/o, then take 1 cap with post w/o meal. I know you gotta pay attention to it a lot but believe me man! It is worth it!
Click to expand...
yeah man the only problem is 1 tab kills me. I need a big meal not to get the tingles. :bandit::bandit::bandit:
 
uni-liver for some extra vitamins and minerals to round out my stack. Cheap as hell too.
 
Maybe take all the ba out of the tabs and take 1g at a time or even .75g. Just work your way up.
 
crush it up maybe?
 
hahah nice!
 
So this is where you been at Met. Lol. Again the definition is your back in the competition pics has definitely improved since the last time I seen you. Real good stuff there.
 
yesterday was deadlifts, upper back and arms

deadlifts:
185 x 8
235 x 5
285 x 3
245 x 3
245 x 3
165 x 8

Lat pulldowns SS Cable Row
90 x 8 | 90 x 8
105 x 8 | 105 x 8
90 x 15 | 90 x 15
90 x 15 | 90 x 12

DB Curls
25 x 8 (each arm, 5 sets)

21's
65 x 21 (7 lower curls, 7 upper, 7 full)

EZ Bar Curls
75 x 6 (3 fulls, then 3 just focusing on the negative)
 
so my deadlift form is all f'ed for some reason. I can't keep my chest out or lean back far enough not to curve my back.... Im going to start doing sumo pulls instead. I think this will be easier to do because of my disproportionate body. The meet in april is back on and after a month of hypertrophy workouts, im going to start training for that again.
 
so i have spent most of last night and today reading about deadlifting. I am going to try some light deadlifts again tonight. Last night I stopped short in my routine because of my flawed form. I think I was starting from too low of a point and not getting any leg leverage. I need to start with my hips higher, chest forward and head up. Tonight will be chest, shoulders, abs, and deadlifts take 2.
 
If you are going for round two, I would def go light on this one. No reason in phuckin things up
 
also lets get some pics up guys. I wanna see some differences in arms in the next two weeks. Get pics up asap
 
so last night was bench tris shoulders

bench:
bar x 10
135 x 15
145 x 12
155 x 8
185 x 3

shoulder press
bar x 10
65 x 8
85 x 6
95 x 5

smith machine shoulder press
50 + bar x 8 x 3 sets

DB overhead ext
45 x 12
55 x 8
65 x 8

ez skullcrunchers
65 x 8 x 3 sets

rope pulldowns
25 x 8
30 x 8
35 x 8
 
hahah were all helpn each other out here. Nice workout Orb! You got some strong tris bro!

As for myself, I am very sick. I think its the flu or something. So Im resting up. Sleepn. Eating. Lotsa water.
 
metroba said:
hahah were all helpn each other out here. Nice workout Orb! You got some strong tris bro!

As for myself, I am very sick. I think its the flu or something. So Im resting up. Sleepn. Eating. Lotsa water.
Click to expand...

thanks bud. load up on that VC man. get better so you can hit the plates again.
 
Man..Im still sick :( sucks I really really wanna workout.

On another note:
Those db pullovers are really workin! Im notcing my upper chest is A lot bigger and thicker because of it!
 
Heres an update pic. I think chest size is noticeably bigger. Ill let you guys be the judge on that tho.
You guys need to get pics up!

I think Im also looking deflated. Especially around the shoulder area. Prob from not working out for the last 4 days. CANT WAIT TO HIT THE GYM!!
 

Attachments

  • 2-8-09.jpg
    2-8-09.jpg
    86.3 KB · Views: 454
metroba said:
On another note:
Those db pullovers are really workin! Im notcing my upper chest is A lot bigger and thicker because of it!
Click to expand...

Those are great for the chest and ribcage. First time I did them my ribs were aching and I couldnt figure out why . . . then I realized. I also do BB pullovers wide grip: good for chest and back width. Go light, its tougher than DBs.
 
i agree that your apparent "deflation" is due to lack of gym and possibly being sick. i wouldn't worry about it. hope you get back in the gym dude. it's been two days since i worked out last and i've got mad "gym withdrawl" symptoms. rest up.
 
p5sky said:
Those are great for the chest and ribcage. First time I did them my ribs were aching and I couldnt figure out why . . . then I realized. I also do BB pullovers wide grip: good for chest and back width. Go light, its tougher than DBs.
Click to expand...

thanks alot for the advice man! Ill def be giving this a shot next chest/back day!

orbitron3000 said:
i agree that your apparent "deflation" is due to lack of gym and possibly being sick. i wouldn't worry about it. hope you get back in the gym dude. it's been two days since i worked out last and i've got mad "gym withdrawl" symptoms. rest up.
Click to expand...

Ugh Im aching to get into the gym! Im debating whether or not to workout tonight. Im still a lil sick but I just feel like I could really kick some ass tonight if I focus on eating up and taking my slin of course! :wiggle:
 
[ame="http://www.youtube.com/watch?v=R7yfISlGLNU"]YouTube - I'm On A Boat (ft. T-Pain) - Album Version[/ame]
 
Killer workout!! Strength didnt seem to go down at all despite my loosing about 2-3 lbs! Granted those lbs were prob glycogen. Still I barely ate while I was sick and suffered nothing because of it! Was very very pleased with this workout! Worked shoulder and arms and the pump was out freakin rageous! Veins everywhere! I looked so ****in sexy with striations poppn out everywhere! lol. Didnt take any hemo tonight. I have a few days worth left in a bottle but I feel its time to give the arginine a rest. Im gonna take a rest for AT LEAST 2 months. Hopefully I dont suffer from it (bedroom wise :/). I got 2 samples in of the new Hyperdrive 3.0 and I popped 2 of those bad boys 30 mins pre w/o. Started sippn on my elixir (3 scoops xtend, 6g ba) 15 mins pre w/o. New band Im listening to Invalid Link Removed gets me so phuking amped! Every song got me more and more aggressive! I literally was throwin weights all of the place tonight! Talk about a comeback! :dance: haha I think this hyperdrive has got me a little hyper :banana::wiggle:.

Anyway the super kickballz workout!

1. Seated db press - 35x8, 45x8, 50x8, 55x5
2. Seated bentover lateral raises - 10x16, 15x16, 20x16, 20x16 (rest paused last 3 reps)
3. 1 arm lateral raises - 25x16, 30x16, 35x16, 40x14 booyahh!
4. Decline close grip ez bar press (tris) - 70x12, 90x12, 100x12, 100x10, 100x8 (bout 30 sec rests)
5. Seated alt/sup db curls - been dropsetting these for last month switched it up today. 30x12, 35x12, 40x12, 45x10
6. Ez bar front raises - 30x16, 40x16 wrist hurt so switched to hammer grip db front raises - 30x14
7. 1 arm overhead ext. - 15x12, 20x12, 20x12, 20x16 -:headache: will up weight next time
8. P/L preachers - 80x10, 80x10, 80x10 (bout 20 sec rest)
9. Kickbacks - 15x16, 20x16 was soooo pumped I couldnt do another set lol:tongue2:

Looking forward to wednesdays chest/back! Shall be most righteous! Gonna try out Psky's bb pullovers!

Peace!:run:
 
tonight's WO made my legs catch fire

squat
135 x 10
185 x 5
205 x 4
225 x 3
255 x 2
235 x 3

leg press
3 sets, 12 reps, increasing weight
448lbs x 1

leg curl SS leg ext
3 sets of 12
 
not going to really post up tonights numbers because they aren't worthy compared to what I did the past 2 weeks. Tonight was a really big off night. I need to up my water intake big time.
 
You need a gallon jug to carry around with you all day.
 
You must log in or register to reply here.
Back
Top